Self-Help Techniques To Improve Mental Well-Being
Here at The Therapy Company, we are proud to be your 5-star-rated private psychiatrists that also specialise in therapy, counselling and other mental health services. In this latest blog post, our team has put together our top SIX self-help techniques for helping you to improve your own mental well-being.
It’s not always easy to take care of our own mental well-being within our fast-paced modern world. However, when we take some time out of our day to look after ourselves, the mind and the body, we can start to see benefits in our overall mood and well-being.
In this latest blog post, we’ll be covering six techniques, although there are many more, that include the following;-
- Mindfulness Meditation
- Exercise Regularly
- Limit Screen Time
- Connect With Supportive People
- Practice Gratitude
- Maintain A Healthy Diet
With no further ado, let’s get into the top six self-help techniques to improve mental well-being…
*Please note, these techniques are for people that are low on mood and perhaps suffering from mild anxiety or depression. If you require urgent mental health support, please call us right away at 01772 440321*
If you are currently struggling with anxiety, low mood or feel like you have lost the connection to yourself, we urge you to try mindfulness meditation. This particular type of meditation involves focusing your attention on the present moment without judgement. It’s super easy to do and we recommend starting with just 5-10 minutes a day. Regular practice can reduce anxiety and improve your ability to manage stress. Here are a few steps to get started with mindfulness meditation:
- Sit down in a quiet place where you won’t be disturbed.
- Breathe in for 4 seconds, hold for 2 seconds, and breathe out for 4 seconds.
- Time yourself for 5 minutes to start with and keep your focus on every stage of your breath.
Regular exercise is arguably the most spoken about topic when it comes to improving your own mental well-being. And for good reason too. Physical activity has a profound impact on mental well-being. Exercise releases endorphins, which are natural mood lifters. Take things at your own pace and build up from there. It’s recommended to do at least 150 minutes of moderate activity per week or alternatively do 75 minutes of vigorous intensity activity per week. Here are some ideas to start with:
- Walk 4-5 times per week for half an hour per time.
- Go to the gym and mix strength and cardio training.
- Perform home workout or attend yoga classes.
Limit Screen Time
The rise and addiction to social media has certainly had an impact on our overall well-being, but there are things we can do to control and manage our screen time much more effectively. It’s no secret that excessive screen time, especially on social media, can contribute to feelings of anxiety and isolation. If your screen time is getting too much and you’re starting to feel the effects, we have some recommendations to begin with:
- Consider a digital detox for a month or so.
- Download apps that block access to social media after a certain time.
- Turn phone off an hour before bed.
Connect With Supportive People
Social connections are crucial for mental well-being. It’s hugely important to reach out to friends and family for support and don’t hesitate to seek professional help if needed. Seek to make time for the things and people you enjoy even if it’s only for a small percentage of time. If you require professional mental health support from The Therapy Company, please don’t hesitate to get in touch with us right away to arrange an urgent appointment with our team.
Regularly reflecting on the things you’re grateful for can shift your focus from negativity to positivity. Unfortunately, our minds often reflect back to the negative or ”adverse” situations in our life. However, there are things you can do to help change your thought patterns. Enter gratitude. Here are a few things you can do to start practising gratitude from the comfort of your own home:
- Think of three things you’re grateful for every day.
- Keep a gratitude journal.
- Give thanks to the people in your life.
Maintain A Health Diet
Nutrition plays a significant role in mental health. A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients for optimal brain function. When we feel negative emotions or we are going through difficult times, we can often resort to unhealthy foods on a consistent basis to distract ourselves from what we’re feeling. The Therapy Company offers CBT and counselling that can help with this.
Why Choose The Therapy Company?
The Therapy Company are proud to be your 5-star-rated private psychiatrists with a mission to help patients throughout the UK, covering a number of mental health conditions and offering various support. As a private company offering dedicated mental health services, you can expect to benefit from reduced waiting times, continuous treatment plans, and compassionate care.
Contact Us Today
We hope that our top six techniques for improving your mental well-being have helped and given you insight into how to start improving your well-being today. However, if you require our professional support, we urge you to get in touch with us right away at 01772 440321 and our compassionate team will look to arrange a prompt initial appointment with you.